What is Bella Bellies

Contact info@bellabellies.com for the Bella Bellies Book, Skype Training And Teacher Training. Also, read more at www.bellabellies.com

Bella Bellies Mat Routine

Before beginning this or any exercise program consult with your health care provider.

Check out bellabellies.com for information on the Bella Bellies Book Series, Teacher Training and Skype Training.

 

Bella Bellies Approach to Checking for a Diastasis Rectus Abdominus (DRA)

This is a unique approach to determining diastasis rectus abdominus, please consult with Anne Martens at Bella Bellies, bellabellies.com for further information. Also, go to -> bellabellies.com for information on skype training, the Bella Bellies Book and Teacher Training.

1) Palpating Tissue

• Begin with a deep breath and notice how the tissue falls into the rectus abdominus, sometimes the DRA will be visible without palpation
• Look for the presence of over stretched skin, as the woman in the video has, this is a sign of overstretching of the core
• Begin by pressing into the back of the body, where there has been the least amount of pressure against the tissue.
• Move the hands forward to the front of the body, always pressing down at a 45 degree angle and never pressing directly down against the tissue
• Note where there is the least amount of resistance or no resistance

2) Forward Flexion

• Step one, mentioned above, is the most telling, however there may be some measuring with fingers to determine how far apart the rectus has separated.
• It is important a woman measures with her own fingers, because her fingers are proportional to her body
• It is important to not over check with this method as continous checking with forward flexion may worsen a DRA
• It is important to not press directly down, but rather press down at a 30-45 degree angle
• It is important to not extend too far into forward flexion as this will give a false reading. This is depicted in the video below. As the woman moves farther into forward flexion the gap closes, however there is a significant DRA. 
• The woman in the video has a 4 finger DRA, as she moves further forward into forward flexion she has a false reading of 3,2 and 1 finger separation

3) Hernia

• This is what an umbilical hernia appears as
• The woman in the video is in forward flexion and is coughing
• This requires medical attention

New Exercise Routine; Bella Bellies Plyometrics!

New Exercise Routine; Bella Bellies Plyometrics!

11 New School Time Immune Boosting Tips To Guard Your Family

Prepare for the school season by boosting your immune system!

School time is notorious for increasing rates of disease. We all know a daily vitamin supplement, frequently & properly washing hands, proper diet and healthy sleep helps boost immunity. But what are some other means to give our immune system a boost? Here are some tips I have gathered to help boost my kiddos immunity. 

1)      Water helps flush the system, divide your body weight in half and ensure your little one drinks the result in ounces

2)      Probiotics daily

3)      Flossing, 1- 2 times a day and brushing teeth frequently

4)      Try this healthy immune boosting smoothie your kiddos will love

2.5 cups of fresh kale, stems & ribs removed

2 ¼ cup of water (alternate with almond milk, coconut milk and kefir)

1 cup of pineapple

1 or 2 bananas

1 cup of mangos or peaches

1 tablespoon of Coconut Oil

–Side tip, I make a big batch of this, freeze it in Popsicle like shapes and throw it in my daughter’s lunch box. It helps keep her lunch box cool and she loves the sweet taste!

5)      Incorporate fermented foods like kefir or miso into your diet. Side note: I love Pro-Bugs yogurts for kids, it is both probiotics and kefir. I throw one into my daughter’s lunch box every day for an additional boost of immunity.

6)      Drink green tea and / or black tea –an added bonus, it also helps reduce cancer. For kiddos, this is tricky, b/c it is understandably bitter for their palates.  Here is what works for my kiddos –we add a dollop or tablespoon of coconut oil (rich in essential fatty acids for brain development) to berry tea, peppermint tea or white pine tea. These teas are good for the colon and help boost the immune system. My kiddos enjoy them in the morning or on cold days, especially after walking to and from the bus stop.

7)      Onions have anti-biotic, anti-viral and anti-inflammatory properties, and are also a great antioxidant. This is easy to incorporate into dinner, but be careful not to overcook.

8)      Garlic also has anti-biotic and anti-viral properties, but it loses it’s potency when over cooked, so best to add it last to your dish prior to serving. Garlic is also a natural bug repellant and will ward off insects from biting you. Again easy to incorporate into any dish.

9)      If you feel something coming on or were just around someone who is ill, consider herbs with antimicrobial properties such as calendula tea or goldenseal or Echinacea tea

10)   Replace kiddos peanut butter sandwich with tahini butter (sesame butter). Sesame seed is rich in magnesium, zinc and protein, thus activating and supporting the immune system.

11)   Black pepper, turmeric and oregano… black pepper helps break down turmeric so the wonderful antioxidant properties within turmeric are absorbed. Also, black pepper helps break down the medicinal (anti-inflammatory and anti-viral, especially for e-coli) properties within leaf oregano

This is what works for my family! I hope this helps. Feel free to share your tips on boosting your family’s immune system for the school season.

Dandelions for food? Any takers?

By Anne Martens; Bella Bellies Owner

 

So at my house dandelions are a lovely, magical flower for making wishes. But according to IDEA Fitness Journal dandelion greens are also nutritious. Author Williams writes, “ranked high in beta-carotene and contain vitamin E, calcium, thiamin, riboflavin, niacin, potassium and zinc. Best picked when young, these bitter greens also support kidney functioning and toxin removal.” Any recipes out there?

Why Berries?

It’s berry season! Hooray. Our garden is bursting with blueberries, raspberries and strawberries. According to research at the Harvard School of Public Health, the bioactive compounds in berries, known as anthocyanins, help open the arteries thereby, lowering blood pressure and plaque build-up. Add in routine cardiovascular exercise with a healthy diet to significantly improve your longevity and quality of life!